Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
Yes, working out at 9 or 10 PM is generally fine, but it depends on your personal schedule and how your body responds to exercise at that time. Here are some factors to consider: Sleep Quality: For some people, exercising too close to bedtime can interfere with sleep.
Why is late-night training good for you? Research has shown that some people can last up to 20% longer when exercising in the evenings and at a higher intensity, meaning that you'll likely find more energy for cardio and strength training in the nighttime hours, rather than first thing in the morning.
Most people should avoid strenuous workouts in the late evening or right before bedtime if they want to get the best night's sleep, according to the National Sleep Foundation of American.
Quietest days of the week to go to the gym: On all weekday mornings it is not as busy as the highest point in the evening, but still a peak time is between 9am and 10am. Quietest hours to use the gym on any day of the week: Between 9pm and 5am. Quietest times during the weekday daytime to visit: Between 1pm and 4pm.
Sleep is another consideration when debating “how late is too late.” One 2023 study in the journal Cureus found that 90 minutes or more of moderate-to-vigorous exercise in the evening was associated with poorer sleep quality. The researchers suggest people finish their workouts a whopping four hours before bedtime.
Even while it's not for everyone, late-night exercise can be great for people who want to keep up with their fitness goals despite having daytime obligations. Exercising at night can be a useful strategy for releasing any stress you had during the day that has built up in your body.
However, you must allow time lag between exercise and bathing. The most important thing you can do after a workout is to cool down to get your heart rate and body temperature back to normal. After cooling down for at least 20 minutes, then you can decide to take a shower.
A separate study, published earlier in 2024 in Diabetes Care, found heart-pumping exercise in the evening — between 6 p.m. and midnight — was associated with the lowest risk of mortality and cardiovascular disease for people with obesity.
Core body temperature tends to be at its highest between 2 pm-6 pm and exercising during this time is optimum for best performance. But exercising later in the night may hinder sleep quality because it is harder to sleep with an increased heart rate and core body temperature.
When you work out too soon after eating, it may cause gastrointestinal (stomach) issues that affect your workout. General guidelines suggest exercising 1 to 2 hours after a small meal and 30 to 60 minutes after a snack to fuel your workout and prevent stomach problems.
Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
Aerobic exercise causes the body to release endorphins.
These chemicals can create a level of activity in the brain that keeps some people awake. These individuals should exercise at least 1 to 2 hours before going to bed, giving endorphin levels time to wash out and “the brain time to wind down,” she says.
Eat after you exercise
Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
There is no perfect length for naps after a workout. However, experts recommend keeping them short, between 20 and 90 minutes. A 20-minute sleep after a workout reduces the risk of feeling groggy, while a 90-minute sleep offers deep relaxation and gets you through a full sleep cycle.
On the other hand, afternoon or evening exercise is associated with peaks in body temperature and flexibility and appears to be better at improving aerobic performance and strength. Some pros of working out in the evening include: Your body is more warmed up.
A balanced post-workout snack or meal should ideally be consumed within 30 to 45 minutes after exercise. If this is not possible, have your next meal within two hours post-workout to achieve the optimal metabolic response to support muscle rebuilding and repair.
You may be thinking that a late-night workout will have you so energized you won't be able to slow down when it's time to go to sleep — but the opposite is actually true! According to The Washington Post, exercise helps you sleep deeper and longer, no matter what time of day you exercise.
Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.
While experts suggest avoiding vigorous exercise within an hour of bedtime (it raises heart rate, body temperature and adrenaline), stretching and meditative movement like yoga has been found to improve sleep quality.
However, the good news is that running is one of the best forms of exercise to lose belly fat, and there are even a few small tweaks you can make to your regular running schedule to deliver a sustained fat burning boost.
While there's no right or wrong time to run, running in the dark gets a bad rap. Critics cite a lack of visibility and increased chances of dangers lurking beyond the shadows as reasons to avoid lacing up at night, but there are many reasons to hit the road after sunset.
But there's really no bad time to exercise, Hackney reiterates, and the most important thing is finding the time to do so, whenever works for you. “If you will do it in the morning, do it. If you will do it in the evening, do it,” Hackney says.